In Teams of 3:
2 Rounds:
3 min max Burpee Box Jump Over
3 min max KB Swings
3 min max cal Row
3 min max Double KB Push Press @2x16/12kg
3 min max Jumping Lunges
3 min rest
(1W/2R)

For time :

1600m Medicine Ball Run

8 Rounds : 10 Wallballs + 1 Rope Climb

800m Meter Medicine Ball Run

4 Rounds : 10 Wallballs + 1 Rope Climb

400m Meter Medicine Ball Run

2 Rounds : 10 Wallballs + Rope Climb

TC 40

Tällä viikolla voimaproget edelleen, soutua, skill metconia+intervallit sekä mm. open 20.2 luvassa.

Hang Power Snatch
5 x 3 @ 80-85% of power snatch 1RM

Reverse Plank: 4 x 20s on 10s off.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 rounds for consistency:

500 m run
15 overhead squats 25/15 kg
500 m run
10 HSPU
3 min rest

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

---

With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press

🤸🩵🤸‍♀️🌸🤸‍♂️✨️

Every 90 seconds for 10 rounds:
3 x Hang squat Clean

Run

3 x 600m moderate , rest 4 min btw sets
3 x200m Faster Pace, rest 4 min btw sets
3x500m Fast Pace, rest 4 min btw sets
3x200m Fastest Pace